KIZEN 16 Week Powerbuilding

16 WEEK - Powerbuilding

DAY 6

DAY 5

DAY 4

DAY 3

DAY 2

DAY 1

WEEK 1: Foundation Movement

Sets 2 2 2 2 2 2 2

Reps 12 12 12 12 12 12 12

%1RM -

RPE 8 8 8 8 8 8 8

Journal

Movement

Sets 3 3 3 3

Reps 10 10 10 10

%1RM 55% 60% 60% 40%

RPE -

Journal

Movement

Sets 2 2 2 2 2

Reps 8 8 8 8 8

%1RM -

RPE 8 8 8 8 8

Journal

Movement

Sets 3 3 3 3

Reps 5 5 5 5

%1RM 70% 70% 70%

RPE 8 -

Journal

Movement

Sets 2 2 2 2 2

Reps 15 15 15 15 15

%1RM -

RPE 8 8 8 8 8

Journal

Movement

Sets 3 3 3 5 3 3

Reps 7 7 7 3 7 45 sec

%1RM 55% 50% 55% 65% -

RPE 10 -

Journal

Superset x2 DB Shoulder Press Wide Grip Pulldown Superset x2 Cable Row Cable Tricep Pushdown DB Lateral Raise Superset x2 DB French Press Hammer Curl

Deficit Deadlift Squat Bench Stiff Leg Deadlift

Superset x2 Close Grip Pulldown Skull Crusher Superset x2 Chest Supported Row One Arm Cable Tricep Pushdown Barbell Curl

Squat Close Grip Bench Incline Bench Overhead Press

Superset x2 Barbell Rows Rope Tricep Pushdown Superset x2 Chin Up (Use assistance if needed) Decline Tricep Extension Cable Curl

Squat Pause Squat Bench Deadlifts Hamstring Curl / Glute Ham Raise Planks

16 WEEK - Powerbuilding

DAY 6

DAY 5

DAY 4

DAY 3

DAY 2

DAY 1

WEEK 2 Movement

Sets 2 2 2 2 2 2 2

Reps 12 12 12 12 12 12 12

%1RM -

RPE 8 8 8 8 8 8 8

Journal

Movement

Sets 3 3 3 3

Reps 10 10 10 10

%1RM 57.5% 62.5% 62.5% 42.5%

RPE -

Journal

Movement

Sets 2 2 2 2 2

Reps 8 8 8 8 8

%1RM -

RPE 8 8 8 8 8

Journal

Movement

Sets 3 3 3 3

Reps 5 5 5 5

%1RM 72.5% 72.5% 72.5%

RPE 8 -

Journal

Movement

Sets 2 2 2 2 2

Reps 15 15 15 15 15

%1RM -

RPE 8 8 8 8 8

Journal

Movement

Sets 3 3 3 5 3 3

Reps 7 7 7 3 7 45 sec

%1RM 57.5% 52.5% 52.5% 67.5% -

RPE 10 -

Journal

Superset x2 DB Shoulder Press Wide Grip Pulldown Superset x2 Cable Row Cable Tricep Pushdown DB Lateral Raise Superset x2 DB French Press Hammer Curl

Deficit Deadlift Squat Bench Stiff Leg Deadlift

Superset x2 Close Grip Pulldown Skull Crusher Superset x2 Chest Supported Row One Arm Cable Tricep Pushdown Barbell Curl

Squat Close Grip Bench Incline Bench Overhead Press

Superset x2 Barbell Rows Rope Tricep Pushdown Superset x2 Chin Up (Use assistance if needed) Decline Tricep Extension Cable Curl

Squat Pause Squat Bench Deadlifts Hamstring Curl / Glute Ham Raise Planks

16 WEEK - Powerbuilding

DAY 6

DAY 5

DAY 4

DAY 3

DAY 2

DAY 1

WEEK 3 Movement

Sets 2 2 2 2 2 2 2

Reps 12 12 12 12 12 12 12

%1RM -

RPE 8 8 8 8 8 8 8

Journal

Movement

Sets 3 3 3 3

Reps 10 10 10 10

%1RM 60% 65% 65% 45%

RPE -

Journal

Movement

Sets 2 2 2 2 2

Reps 8 8 8 8 8

%1RM -

RPE 8 8 8 8 8

Journal

Movement

Sets 3 3 3 3

Reps 5 5 5 5

%1RM 75% 75% 75%

RPE 8 -

Journal

Movement

Sets 2 2 2 2 2

Reps 15 15 15 15 15

%1RM -

RPE 8 8 8 8 8

Journal

Movement

Sets 3 3 3 5 3 3

Reps 7 7 7 3 7 45 sec

%1RM 60% 55% 55% 70% -

RPE 10 -

Journal

Superset x2 DB Shoulder Press Wide Grip Pulldown Superset x2 Cable Row Cable Tricep Pushdown DB Lateral Raise Superset x2 DB French Press Hammer Curl

Deficit Deadlift Squat Bench Stiff Leg Deadlift

Superset x2 Close Grip Pulldown Skull Crusher Superset x2 Chest Supported Row One Arm Cable Tricep Pushdown Barbell Curl

Squat Close Grip Bench Incline Bench Overhead Press

Superset x2 Barbell Rows Rope Tricep Pushdown Superset x2 Chin Up (Use assistance if needed) Decline Tricep Extension Cable Curl

Squat Pause Squat Bench Deadlifts Hamstring Curl / Glute Ham Raise Planks

16 WEEK - Powerbuilding

DAY 6

DAY 5

DAY 4

DAY 3

DAY 2

DAY 1

WEEK 4 Movement

Sets 2 2 2 2 2 2 2

Reps 12 12 12 12 12 12 12

%1RM -

RPE 8 8 8 8 8 8 8

Journal

Movement

Sets 3 3 3 3

Reps 10 10 10 10

%1RM 62.5% 67.5% 67.5% 47.5%

RPE -

Journal

Movement

Sets 2 2 2 2 2

Reps 8 8 8 8 8

%1RM -

RPE 8 8 8 8 8

Journal

Movement

Sets 3 3 3 3

Reps 5 5 5 5

%1RM 77.5% 77.5% 77.5%

RPE 8 -

Journal

Movement

Sets 2 2 2 2 2

Reps 15 15 15 15 15

%1RM -

RPE 8 8 8 8 8

Journal

Movement

Sets 3 3 3 5 3 3

Reps 7 7 7 3 7-10 45 sec

%1RM 62.5% 57.5% 57.5% 72.5% -

RPE 8 -

Journal

Superset x2 DB Shoulder Press Wide Grip Pulldown Superset x2 Cable Row Cable Tricep Pushdown DB Lateral Raise Superset x2 DB French Press Hammer Curl

Deficit Deadlift Squat Bench Stiff Leg Deadlift

Superset x2 Close Grip Pulldown Skull Crusher Superset x2 Chest Supported Row One Arm Cable Tricep Pushdown Barbell Curl

Squat Close Grip Bench Incline Bench Overhead Press

Superset x2 Barbell Rows Rope Tricep Pushdown Superset x2 Chin Up (Use assistance if needed) Decline Tricep Extension Cable Curl

Squat Pause Squat Bench Deadlifts Hamstring Curl / Glute Ham Raise Planks

16 WEEK - Powerbuilding

DAY 6

DAY 5

DAY 4

DAY 3

DAY 2

DAY 1

WEEK 5 Movement

Sets 4 4 4 4 4 4 4 4 4

Reps 15 15 15 15 15 15 15 15 15

%1RM -

RPE 8 8 8 8 8 9 9 9 9

Journal

Movement

Sets 3 3 3 3

Reps 8 8 8 8

%1RM 55% 65% 65% 45%

RPE -

Journal

Movement

Sets 4 4 4 4 4 4 4

Reps 10 10 10 10 10 10 10

%1RM -

RPE 9 9 9 9 9 9 9

Journal

Movement

Sets 3 3 3 3

Reps 4 4 5-8 4

%1RM 72.5% 72.5% 72.5%

RPE 8 -

Journal

Movement

Sets 4 4 4 4 4 4 4

Reps 12 12 12 12 12 10-15 12

%1RM -

RPE 9 9 9 9 9 9 10

Journal

Movement

Sets 3 3 3 5 3 3

Reps 5 5 5 2 7-10 45 sec

%1RM 65% 55% 65% 65% -

RPE 9 -

Journal

Superset x4 DB Shoulder Press Close Grip Pulldown Superset x4 DB Row French Press DB Lateral Raise Superset x4 DB Skull Crusher DB Curl Superset x4 Rope Tricep Pushdown Barbell Curl

Pause Deadlift Squat Bench Stiff Leg Deadlift

Superset x4 Wide Grip Pulldown JM Press Superset x4 Barbell Row One Arm Cable Tricep Pushdown Hammer Curl Superset x4 Machine Row Preacher Curl

Squat Close Grip Bench Incline Bench Overhead Press

Superset x4 Chest Supported Row Barbell Skull Crusher Superset x4 Pullup (Use assistance if needed) Incline DB Tricep Extension DB Hammer Curl Superset x 4 Close Grip Pushups Cable Curl

Squat Pause Squat Bench Deadlifts Hamstring Curl / Glute Ham Raise Planks

16 WEEK - Powerbuilding

DAY 6

DAY 5

DAY 4

DAY 3

DAY 2

DAY 1

WEEK 6 Movement

Sets 4 4 4 4 4 4 4 4 4

Reps 15 15 15 15 15 15 15 15 15

%1RM -

RPE 8 8 8 8 8 9 9 9 9

Journal

Movement

Sets 3 3 3 3

Reps 8 8 8 8

%1RM 57.5% 67.5% 67.5% 47.5%

RPE -

Journal

Movement

Sets 4 4 4 4 4 4 4

Reps 10 10 10 10 10 10 10

%1RM -

RPE 8 8 8 9 9 9 9

Journal

Movement

Sets 3 3 3 3

Reps 4 4 5-8 4

%1RM 75% 75% 75%

RPE 8 -

Journal

Movement

Sets 4 4 4 4 4 4 4

Reps 12 12 12 12 12 10-15 12

%1RM -

RPE 9 9 9 9 9 9 10

Journal

Movement

Sets 3 3 3 5 3 3

Reps 5 5 5 2 7-10 45 sec

%1RM 67.5% 57.5% 67.5% 67.5% -

RPE 9 -

Journal

Superset x4 DB Shoulder Press Close Grip Pulldown Superset x4 DB Row French Press DB Lateral Raise Superset x4 DB Skull Crusher DB Curl Superset x4 Rope Tricep Pushdown Barbell Curl

Pause Deadlift Squat Bench Stiff Leg Deadlift

Superset x4 Wide Grip Pulldown JM Press Superset x4 Barbell Row One Arm Cable Tricep Pushdown Hammer Curl Superset x4 Machine Row Preacher Curl

Squat Close Grip Bench Incline Bench Overhead Press

Superset x4 Chest Supported Row Barbell Skull Crusher Superset x4 Pullup (Use assistance if needed) Incline DB Tricep Extension DB Hammer Curl Superset x 4 Close Grip Pushups Cable Curl

Squat Pause Squat Bench Deadlifts Hamstring Curl / Glute Ham Raise Planks

16 WEEK - Powerbuilding

DAY 6

DAY 5

DAY 4

DAY 3

DAY 2

DAY 1

WEEK 7 Movement

Sets 4 4 4 4 4 4 4 4 4

Reps 15 15 15 15 15 15 15 15 15

%1RM -

RPE 8 8 8 8 8 9 9 9 9

Journal

Movement

Sets 3 3 3 3

Reps 8 8 8 8

%1RM 60% 70% 70% 50%

RPE -

Journal

Movement

Sets 4 4 4 4 4 4 4

Reps 10 10 10 10 10 10 10

%1RM -

RPE 8 8 8 9 9 9 9

Journal

Movement

Sets 3 3 3 3

Reps 4 4 5-8 4

%1RM 77.5% 77.5% 77.5%

RPE 8 -

Journal

Movement

Sets 4 4 4 4 4 4 4

Reps 12 12 12 12 12 10-15 12

%1RM -

RPE 9 9 9 9 9 9 10

Journal

Movement

Sets 3 3 3 5 3 3

Reps 5 5 5 2 7-10 45 sec

%1RM 70% 60% 70% 70% -

RPE 9 -

Journal

Superset x4 DB Shoulder Press Close Grip Pulldown Superset x4 DB Row French Press DB Lateral Raise Superset x4 DB Skull Crusher DB Curl Superset x4 Rope Tricep Pushdown Barbell Curl

Pause Deadlift Squat Bench Stiff Leg Deadlift

Superset x4 Wide Grip Pulldown JM Press Superset x4 Barbell Row One Arm Cable Tricep Pushdown Hammer Curl Superset x4 Machine Row Preacher Curl

Squat Close Grip Bench Incline Bench Overhead Press

Superset x4 Chest Supported Row Barbell Skull Crusher Superset x4 Pullup (Use assistance if needed) Incline DB Tricep Extension DB Hammer Curl Superset x 4 Close Grip Pushups Cable Curl

Squat Pause Squat Bench Deadlifts Hamstring Curl / Glute Ham Raise Planks

16 WEEK - Powerbuilding

DAY 6

DAY 5

DAY 4

DAY 3

DAY 2

DAY 1

WEEK 8 Movement

Sets 4 4 4 4 4 4 4 4 4

Reps 15 15 15 15 15 15 15 15 15

%1RM -

RPE 8 8 8 8 8 9 9 9 9

Journal

Movement

Sets 3 3 3 3

Reps 8 8 8 8

%1RM 62.6% 72.5% 72.5% 52.5%

RPE -

Journal

Movement

Sets 4 4 4 4 4 4 4

Reps 10 10 10 10 10 10 10

%1RM -

RPE 8 8 8 9 9 9 9

Journal

Movement

Sets 3 3 3 3

Reps 4 4 5-8 4

%1RM 80% 80% 80%

RPE 8 -

Journal

Movement

Sets 4 4 4 4 4 4 4

Reps 12 12 12 12 12 10-15 12

%1RM -

RPE 9 9 9 9 9 9 10

Journal

Movement

Sets 3 3 3 5 3 3

Reps 5 5 5 2 7-10 45 sec

%1RM 72.5% 62.5% 72.5% 72.5% -

RPE 9 -

Journal

Superset x4 DB Shoulder Press Close Grip Pulldown Superset x4 DB Row French Press DB Lateral Raise Superset x4 DB Skull Crusher DB Curl Superset x4 Rope Tricep Pushdown Barbell Curl

Pause Deadlift Squat Bench Stiff Leg Deadlift

Superset x4 Wide Grip Pulldown JM Press Superset x4 Barbell Row One Arm Cable Tricep Pushdown Hammer Curl Superset x4 Machine Row Preacher Curl

Squat Close Grip Bench Incline Bench Overhead Press

Superset x4 Chest Supported Row Barbell Skull Crusher Superset x4 Pullup (Use assistance if needed) Incline DB Tricep Extension DB Hammer Curl Superset x 4 Close Grip Pushups Cable Curl

Squat Pause Squat Bench Deadlifts Hamstring Curl / Glute Ham Raise Planks

16 WEEK - Powerbuilding

DAY 6

DAY 5

DAY 4

DAY 3

DAY 2

DAY 1

WEEK 9: Deload Movement

Sets 4 4 4 4 4 4 4 4 4

Reps 12 12 12 12 12 12 12 12 12

%1RM -

RPE 8 8 8 8 8 8 8 8 8

Journal

Movement

Sets 3 3 3 3

Reps 5 5 5 5-8

%1RM 65% 65% 65% 45%

RPE -

Journal

Movement

Sets 4 4 4 4 4 4 4

Reps 8 8 8 8 8 8 8

%1RM -

RPE 8 8 8 8 8 8 10

Journal

Movement

Sets 5 5 3 5

Reps 2 2 5-8 2

%1RM 80% 80% 80%

RPE 8 -

Journal

Movement

Sets 4 4 4 4 4 4 4

Reps 15 15 15 15 15 15 15

%1RM -

RPE 8 8 8 9 9 9 10

Journal

Movement

Sets 3 3 3 5 3 3

Reps 4 4 4 2 7-10 45 sec

%1RM 70% 70% 70% 80% -

RPE 8 -

Journal

Superset x4 DB Shoulder Press Wide Grip Pulldown Superset x4 Cable Row Cable Tricep Pushdown DB Lateral Raise Superset x4 DB French Press Hammer Curl Superset x4 DB Tricep Extension DB Supinated Curl

Deadlift Squat Bench Stiff Leg Deadlift

Superset x4 Close Grip Pulldown Skull Crusher Superset x4 Chest Supported Row One Arm Cable Tricep Pushdown Barbell Curl Superset x4 DB Row Preacher Curl

Squat Close Grip Bench Incline Bench Overhead Press

Superset x4 Barbell Row Rope Tricep Pushdown Superset x4 Chin Up (Use assistance if needed) Decline Tricep Extension Cable Curl Superset x 4 Dips DB Incline Curl

Squat Pause Squat Bench Deadlifts Hamstring Curl / Glute Ham Raise Planks

16 WEEK - Powerbuilding

DAY 6

DAY 5

DAY 4

DAY 3

DAY 2

DAY 1

WEEK 10: Strength Movement

Sets 4 4 4 4 4 4 4 4 4

Reps 12 12 12 12 12 12 12 12 12

%1RM -

RPE 8 8 8 8 8 8 8 8 8

Journal

Movement

Sets 4 4 4 3

Reps 5 5 5 5-8

%1RM 67.5% 67.5% 67.5% 47.5%

RPE -

Journal

Movement

Sets 4 4 4 4 4 4 4

Reps 8 8 8 8 8 8 8

%1RM -

RPE 8 8 8 8 8 8 10

Journal

Movement

Sets 5 5 3 5

Reps 2 2 5-8 2

%1RM 82.5% 82.5% 82.5%

RPE 8 -

Journal

Movement

Sets 4 4 4 4 4 4 4

Reps 15 15 15 15 15 15 15

%1RM -

RPE 8 8 8 9 9 9 10

Journal

Movement

Sets 4 4 4 5 3 3

Reps 4 4 4 2 7-10 45 sec

%1RM 72.5% 72.5% 72.5% 82.5% -

RPE 8 -

Journal

Superset x4 DB Shoulder Press Wide Grip Pulldown Superset x4 Cable Row Cable Tricep Pushdown DB Lateral Raise Superset x4 DB French Press Hammer Curl Superset x4 DB Tricep Extension DB Supinated Curl

Deadlift Squat Bench Stiff Leg Deadlift

Superset x4 Close Grip Pulldown Skull Crusher Superset x4 Chest Supported Row One Arm Cable Tricep Pushdown Barbell Curl Superset x4 DB Row Preacher Curl

Squat Bench Incline Bench Overhead Press

Superset x4 Barbell Row Rope Tricep Pushdown Superset x4 Chin Up (Use assistance if needed) Decline Tricep Extension Cable Curl Superset x 4 Dips DB Incline Curl

Squat Pause Squat Bench Deadlifts Hamstring Curl / Glute Ham Raise Planks

16 WEEK - Powerbuilding

DAY 6

DAY 5

DAY 4

DAY 3

DAY 2

DAY 1

WEEK 11 Movement

Sets 4 4 4 4 4 4 4 4 4

Reps 12 12 12 12 12 12 12 12 12

%1RM -

RPE 8 8 8 8 8 8 8 9 9

Journal

Movement

Sets 5 5 5 3

Reps 5 5 5 5-8

%1RM 70% 70% 70% 50%

RPE -

Journal

Movement

Sets 4 4 4 4 4 4 4

Reps 8 8 8 8 8 8 8

%1RM -

RPE 8 8 8 8 8 9 10

Journal

Movement

Sets 5 5 3 5

Reps 2 2 5-8 2

%1RM 85% 85% 85%

RPE 8 -

Journal

Movement

Sets 4 4 4 4 4 4 4

Reps 15 15 15 15 15 15 15

%1RM -

RPE 8 8 8 9 9 9 10

Journal

Movement

Sets 5 5 5 5 3 3

Reps 4 4 4 2 7-10 45 sec

%1RM 75.0% 75.0% 75.0% 85.0% -

RPE 8 -

Journal

Superset x4 DB Shoulder Press Wide Grip Pulldown Superset x4 Cable Row Cable Tricep Pushdown DB Lateral Raise Superset x4 DB French Press Hammer Curl Superset x4 DB Tricep Extension DB Supinated Curl

Deadlift Squat Bench Stiff Leg Deadlift

Superset x4 Close Grip Pulldown Skull Crusher Superset x4 Chest Supported Row One Arm Cable Tricep Pushdown Barbell Curl Superset x4 DB Row Preacher Curl

Squat Bench Incline Bench Overhead Press

Superset x4 Barbell Row Rope Tricep Pushdown Superset x4 Chin Up (Use assistance if needed) Decline Tricep Extension Cable Curl Superset x 4 Dips DB Incline Curl

Squat Pause Squat Bench Deadlifts Hamstring Curl / Glute Ham Raise Planks

16 WEEK - Powerbuilding

DAY 6

DAY 5

DAY 4

DAY 3

DAY 2

DAY 1

WEEK 12: Strength Peak Movement

Sets 4 4 4 4 4 4 4 4 4

Reps 12 12 12 12 12 12 12 12 12

%1RM -

RPE 8 8 8 8 8 8 8 9 9

Journal

Movement

Sets 2 2 2 3

Reps 5 5 5 5-8

%1RM 72.5% 72.5% 72.5% 50%

RPE -

Journal

Movement

Sets 4 4 4 4 4 4 4

Reps 8 8 8 8 8 8 8

%1RM -

RPE 8 8 8 8 8 9 10

Journal

Movement

Sets 5 5 3 5

Reps 2 2 5-8 2

%1RM 87.5% 87.5% 87.5%

RPE 8 -

Journal

Movement

Sets 4 4 4 4 4 4 4

Reps 15 15 15 15 15 15 15

%1RM -

RPE 8 8 8 9 9 9 10

Journal

Movement

Sets 3 3 3 5 3 3

Reps 4 4 4 2 7-10 45 sec

%1RM 77.5% 77.5% 77.5% 87.5% -

RPE 8 -

Journal

Superset x4 DB Shoulder Press Wide Grip Pulldown Superset x4 Cable Row Cable Tricep Pushdown DB Lateral Raise Superset x4 DB French Press Hammer Curl Superset x4 DB Tricep Extension DB Supinated Curl

Deadlift Squat Bench Stiff Leg Deadlift

Superset x4 Close Grip Pulldown Skull Crusher Superset x4 Chest Supported Row One Arm Cable Tricep Pushdown Barbell Curl Superset x4 DB Row Preacher Curl

Squat Bench Incline Bench Overhead Press

Superset x4 Barbell Row Rope Tricep Pushdown Superset x4 Chin Up (Use assistance if needed) Decline Tricep Extension Cable Curl Superset x 4 Dips DB Incline Curl

Squat Pause Squat Bench Deadlifts Hamstring Curl / Glute Ham Raise Planks

16 WEEK - Powerbuilding

DAY 6

DAY 5

DAY 4

DAY 3

DAY 2

DAY 1

WEEK 13: Foundation Movement

Sets 4 4 4 4 4 4 4 4 4

Reps 12 12 12 12 12 12 12 12 12

%1RM -

RPE 8 8 8 8 8 8 8 8 8

Journal

Movement

Sets 3 3 3 3

Reps 10 10 10 10

%1RM 55% 65% 65% 45%

RPE -

Journal

Movement

Sets 4 4 4 4 4 4 4

Reps 8 8 8 8 8 8 8

%1RM -

RPE 8 8 8 8 8 9 10

Journal

Movement

Sets 3 3 3 3

Reps 6 6 5-8 6

%1RM 72.5% 72.5% 72.5%

RPE 8 -

Journal

Movement

Sets 4 4 4 4 4 4 4

Reps 15 15 15 15 15 15 15

%1RM -

RPE 8 8 8 9 9 9 10

Journal

Movement

Sets 3 3 3 5 3 3

Reps 8 8 8 3 7-10 45 sec

%1RM 65% 55% 65% 65% -

RPE 8 -

Journal

Superset x4 DB Shoulder Press Wide Grip Pulldown Superset x4 Cable Row Cable Tricep Pushdown DB Lateral Raise Superset x4 DB French Press Hammer Curl Superset x4 DB Tricep Extension DB Supinated Curl

Pause Deadlift Squat Bench Stiff Leg Deadlift

Superset x4 Close Grip Pulldown Skull Crusher Superset x4 Chest Supported Row One Arm Cable Tricep Pushdown Barbell Curl Superset x4 DB Row Preacher Curl

Squat Bench Incline Bench Overhead Press

Superset x4 Barbell Row Rope Tricep Pushdown Superset x4 Chin Up (Use assistance if needed) Decline Tricep Extension Cable Curl Superset x 4 Dips DB Incline Curl

Squat Pause Squat Bench Deadlifts Hamstring Curl / Glute Ham Raise Planks

16 WEEK - Powerbuilding

DAY 6

DAY 5

DAY 4

DAY 3

DAY 2

DAY 1

WEEK 14 Movement

Sets 4 4 4 4 4 4 4 4 4

Reps 12 12 12 12 12 12 12 12 12

%1RM -

RPE 8 8 8 8 8 8 9 9 9

Journal

Movement

Sets 3 3 3 3

Reps 10 10 10 10

%1RM 57.5% 67.5% 67.5% 47.5%

RPE -

Journal

Movement

Sets 4 4 4 4 4 4 4

Reps 8 8 8 8 8 8 8

%1RM -

RPE 8 8 9 9 9 9 10

Journal

Movement

Sets 3 3 3 3

Reps 6 6 5-8 6

%1RM 75% 75% 75%

RPE 8 -

Journal

Movement

Sets 4 4 4 4 4 4 4

Reps 15 15 15 15 15 15 15

%1RM -

RPE 8 8 8 9 9 9 10

Journal

Movement

Sets 3 3 3 5 3 3

Reps 8 8 8 3 7-10 45 sec

%1RM 67.5% 57.5% 67.5% 67.5% -

RPE 8 -

Journal

Superset x4 DB Shoulder Press Wide Grip Pulldown Superset x4 Cable Row Cable Tricep Pushdown DB Lateral Raise Superset x4 DB French Press Hammer Curl Superset x4 DB Tricep Extension DB Supinated Curl

Pause Deadlift Squat Bench Stiff Leg Deadlift

Superset x4 Close Grip Pulldown Skull Crusher Superset x4 Chest Supported Row One Arm Cable Tricep Pushdown Barbell Curl Superset x4 DB Row Preacher Curl

Squat Bench Incline Bench Overhead Press

Superset x4 Barbell Row Rope Tricep Pushdown Superset x4 Chin Up (Use assistance if needed) Decline Tricep Extension Cable Curl Superset x 4 Dips DB Incline Curl

Squat Pause Squat Bench Deadlifts Hamstring Curl / Glute Ham Raise Planks

16 WEEK - Powerbuilding

DAY 6

DAY 5

DAY 4

DAY 3

DAY 2

DAY 1

WEEK 15 Movement

Sets 4 4 4 4 4 4 4 4 4

Reps 12 12 12 12 12 12 12 12 12

%1RM -

RPE 8 8 8 8 8 8 9 9 9

Journal

Movement

Sets 3 3 3 3

Reps 10 10 10 10

%1RM 60% 70% 70% 50%

RPE -

Journal

Movement

Sets 4 4 4 4 4 4 4

Reps 8 8 8 8 8 8 8

%1RM -

RPE 8 8 9 9 9 9 10

Journal

Movement

Sets 3 3 3 3

Reps 6 6 5-8 6

%1RM 77.5% 77.5% 77.5%

RPE 8 -

Journal

Movement

Sets 4 4 4 4 4 4 4

Reps 15 15 15 15 15 15 15

%1RM -

RPE 8 8 8 9 9 9 10

Journal

Movement

Sets 3 3 3 5 3 3

Reps 8 8 8 3 7-10 45 sec

%1RM 70% 60% 70% 70% -

RPE 8 -

Journal

Superset x4 DB Shoulder Press Wide Grip Pulldown Superset x4 Cable Row Cable Tricep Pushdown DB Lateral Raise Superset x4 DB French Press Hammer Curl Superset x4 DB Tricep Extension DB Supinated Curl

Pause Deadlift Squat Bench Stiff Leg Deadlift

Superset x4 Close Grip Pulldown Skull Crusher Superset x4 Chest Supported Row One Arm Cable Tricep Pushdown Barbell Curl Superset x4 DB Row Preacher Curl

Squat Bench Incline Bench Overhead Press

Superset x4 Barbell Row Rope Tricep Pushdown Superset x4 Chin Up (Use assistance if needed) Decline Tricep Extension Cable Curl Superset x 4 Dips DB Incline Curl

Squat Pause Squat Bench Deadlifts Hamstring Curl / Glute Ham Raise Planks

16 WEEK - Powerbuilding

DAY 6

DAY 5

DAY 4

DAY 3

DAY 2

DAY 1

WEEK 16 Movement

Sets 4 4 4 4 4 4 4 4 4

Reps 12 12 12 12 12 12 12 12 12

%1RM -

RPE 9 9 9 9 9 9 9 9 9

Journal

Movement

Sets 4 4 4 4

Reps 10 10 10 10

%1RM 60% 70% 70% 50%

RPE -

Journal

Movement

Sets 4 4 4 4 4 4 4

Reps 8 8 8 8 8 8 8

%1RM -

RPE 9 9 9 9 9 9 10

Journal

Movement

Sets 4 4 4 4

Reps 6 6 5-8 6

%1RM 77.5% 77.5% 77.5%

RPE 9 -

Journal

Movement

Sets 4 4 4 4 4 4 4

Reps 15 15 15 15 15 15 15

%1RM -

RPE 9 9 9 9 9 9 10

Journal

Movement

Sets 4 4 4 5 3 3

Reps 8 8 8 3 7-10 45 sec

%1RM 70% 60% 70% 72.5% -

RPE 9 -

Journal

Superset x4 DB Shoulder Press Wide Grip Pulldown Superset x4 Cable Row Cable Tricep Pushdown DB Lateral Raise Superset x4 DB French Press Hammer Curl Superset x4 DB Tricep Extension DB Supinated Curl

Pause Deadlift Squat Bench Stiff Leg Deadlift

Superset x4 Close Grip Pulldown Skull Crusher Superset x4 Chest Supported Row One Arm Cable Tricep Pushdown Barbell Curl Superset x4 DB Row Preacher Curl

Squat Bench Incline Bench Overhead Press

Superset x4 Barbell Row Rope Tricep Pushdown Superset x4 Chin Up (Use assistance if needed) Decline Tricep Extension Cable Curl Superset x 4 Dips DB Incline Curl

Squat Pause Squat Bench Deadlifts Hamstring Curl / Glute Ham Raise Planks